Sunday, July 27, 2014

Good time at the Games yesterday. Having fun seeing a lot of friends and feeling the energy from the athletes and crowd. I had a great session this morning. Glad I'm able to get the majority of my work in.Dropped in at CrossFit 714 in Anaheim. Holy shit what an awesome gym!

A. DL; 1 rep every 30 sec. starting from 315.. building by 20# each time; no more then 10 pulls

315 - 495. Pulls felt AWESOME today. Never picked up 495 so easy. SHould have kept going and hit the lifetime PR. It's there for sure.

B. Hang power snatch @ 205# - 1-3 UB ladder in 5 minutes

3 sets, at the buzzer. Same story here. Pull feels a little off and this is heavier than it should be. I actually got better at this as it went on.

C. Clean lift off + clean grip DL (2+2) x 3 sets @ 80% of clean

285 for all sets. Felt good.

+

20 minute amrap

5 bar MU

10 strict HSPU

15 ghd sit ups

rest 5 minutes

20 minute amrap

15 t2B

30 cal on rower

60 double unders

7 + 1 HSPU, First few sets of Bar MU unbroken then had to start breaking as it was really humid in the gym. Bar was really slippery and they don't allow chalk. Good breathing. Abs are sore today from GHD's. HSPU's were 5/5 for a few sets then 3's & 2's.

+

6 + 15 Cal, First 10 min was good, then started to get a bit tired. Once again tough to grip on T2B so did 8/7 every set. All DU's unbroken and around 1:55 row. Felt great to just work for a while. I was pretty toast afterwards.

I feel strong pulling off the ground but my positioning is way off right now. Just not moving the bar correctly. Early pulling. Easy to complain about it without showing on vid. I'll get more vid. Just feeling a little heaver than it should.

Traveled to Murfreesboro for work today. Long day with customers but luckily had enough time to escape and grab a quick nap before PM session. Also grateful for all the friends in the area that have gyms.

PM

10 minute warm up

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30 sec. Airdyne @ max effort

rest 2:30

x3 sets

rest 5 minutes

x3

+

10 minute cool down

Done. Woof. Around 25 cal's per set. Last 3 were pretty gnarly. Legs were blowed the eff up at the end. I feel in good lactic shape though as this was all legs and no nausea.

*No 30# wallball so used 20# and wore a 20# weight vest and threw to a 12' target.Set 1: 20, 20, 82, 3, 9Set 2: 21, 22, 84, 4, 9Set 3: 21, 23, 82, 2, 8X (stopped :15 early, thought time was up. Would have gotten 10. That's what I was aiming for.)-Wallballs UB each set-CTB's About 10 Butterfly, then 5 butterfly, then I had to start kipping to finish it out. Kind of a weakness here.-DU's ub each set. Didn't try to fly just smooth and quick.-15' RC's. 2 pulls each time. 4 kinda of lit me up on the second set. Had to push for that. Happy with these though. Miles ahead of where I used to be on RC's.-All singles here. Attacked the bar on last set. Tough ending. Great session tonight. Felt really healthy. Good push mentally too. Confident. Feeling good.Vid of Set 1:https://www.youtube.com/watch?v=vU8toaYrkm0

Great session today! I felt really healthy for the first time in a while and was able to dig in. The EMOM was a blast. Farmer carry actually challenged my grip. It's not usually a limiter. The DB S2O SUUUUUUCKed.

Done. All unbroken. This is the first time I've finished these as written. Starting to adjust and maybe it was just a bit easier as there wasn't a super heavy element involved. These are tough as I know what speed I want to go but If I go out flying it starts to fall to shit.

Could definitely go deeper and hit more on first set, but I wanted to keep things sharp and healthy. Going to have to nurse wrist for a few weeks if I want to be fresh for game day. This got breathing pretty high.

B. BS @20X1 - build to a tough double (fast build)

395. Felt heavy today.

+

for time:

5-4-3-2-1

Snatch (185#)

RC - 15'

8:07, All singles. Heavy breathing on this. Felt pretty good though.

+

for time:

15 squat clean thrusters (135#)

rest 30 sec

100m sprint

15 box jump over (26")

rest 30 sec

10 burpees (8' ring)

rest 30 sec

30 S2OH (135#)

rest walk 90 sec

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5 sets:

20 sec AD HARD

rest walk 1 min

Thats good for today. Wasn't planning on training so easing back in. Great training session.

Race 6 - Same setup - 10 DL's, subbed. 2 Rope Climbs, then TnG PS. Dug a bit deeper on this one and worked with Nick to finish them off. Lit me up. I was really lactic after this and had a lot of trouble recovering. Been struggling with this lately. I honestly feel like the lack of aerobic is making it hard to recover between efforts. Although I do feel really powerful. Still adjusting.

Race 7 - Clean Ladder - Worst I have felt on this race. I am usually pretty fresh and recovered for the ladder. I was hurting before this started.

Race 8 - A bunch of us, so didn't get a lot of work in. Knocked out 15 depth HSPU's at the 5". I can fly on these and deeper. Should definitely get in a little more on this.

Race 9 - X

Race 10 - Finished the last two movements off on this one. 10 Muscleups ups then 20 burpee box jumps AFAP. Everything felt strong. I was swinging like crazy on the muscleups. I gotta learn to adjust to the high rings. BBJ' overs hurt like hell. I was LIT up after this.

Race 11 - X

Overall decent day. Happy with how I performed but not how I felt. Ready to adjust and sharpen up.

6:12, 15/8/7 on HSPU's, 2's on P's (14"), 7/3 on L-pullups. Made them perfect.

+

3 sets @HIGH effort:

8 clean (155#)

10 cal row

rest 60 sec

25 unbroken CTB chin up

25 wall balls (30#)

rest 60 sec

15 KBS (2pd)

10 OHS (185#)

rest walk 3 min

Done. Only thing I had to adjust was the CTB's and WB's. Knocked reps down to 20. Would get 20 CTB unbroken but wallballs were crushing. This was very very hard. OHS were never unbroken. I was smashed on these today. My delts are tired. This took me a long time to recover.

This was quick, can't remember time. Was pretty lactic though from previous test. All things UB. Felt strong when I sprinted to the bar to finish the power cleans.

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AD 25 sec @97%

rest walk 3:05

x 3

Yeah training with buddies it kinda turned into a game. How many cals can you get on last set all out. And it hurt like a M@#@#$%%!! Top 5 most painful leg implosions yet. Broke 30 cals though. Great training day.

2 rounds only. Shut it down after 2nd. It was getting ugly. I was completing all the reps UB but for example was almost walking on the 100m "Sprint". UB 20 CTB's, then slow BJ's. Mod speed on DB snatch, quick on OHS & TTB. Just couldn't recover fast enough today.

11:12, Couldn't finish the last L-climb. I knew I would have to pace everything before to be fresh for those. The legless climbs felt like crap today so I probably put me off worse than I should have been for the L-sit. I kept getting about 2/3 of the way up and could not finish it. Finally ended up just finishing it legless and moved on.